The BEST Core Work for Weightlifters & Powerlifters

Most lifts that are performed in the weight room occur in the sagittal plane of motion (the barbell moves in a relatively vertical path with both feet firmly planted on the ground). As athletes spend hours upon hours training these lifts, they can develop weaknesses in creating strength and stability in other planes of motion.

For example, the lateral musculatures of the core (quadratus lumborum and obliques) are not sufficiently challenged during the classic lifts of the deadlift or squat and even the more dynamic movement of the Olympic snatch. If an athlete cannot sufficiently activate these muscles to stabilize the body through different planes of motion they leave their body open to potential injury. Take for instance these two examples.

In order to perform a heavy squat an athlete must first walk the barbell out of the rack a few steps before setting their stance. During the execution of a heavy snatch or clean, an Olympic weightlifter may stumble one foot forward quickly in an effort to recover an off balanced lift. In each case, every step forward or backwards an athlete takes moves the body through the frontal plane of motion.

The suitcase carry challenges the core in the frontal plane and will help address this common imbalance for many athletes. To perform, grab a light weight kettlebell or dumbbell (10-20 lbs to start) with one hand and hold it on your side. Grip the kettle ball handle as hard as you can before you start. As you walk, concentrate on limiting any side to side lean of your torso.

Performing a suitcase carry with the weight in one hand is significantly harder and a greater challenge to your core than performing the exercise with weight in both hands. In fact, research has shown that carrying double the weight in each hand (using two 30kg/66lb kettlebells) places significantly less compression on your spine than when carrying a single 30kg/66lb kettlebell in one hand. This is because your body is being challenged to a greater degree to stabilize the uneven forces moving up your spine by holding the weight in one arm.

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Видео The BEST Core Work for Weightlifters & Powerlifters канала Squat University